How's that training partner holding up. Probably
didn't think that you were trying to kill him. Well, don't get rid of him yet.

It is absolutely necessary to get the right amount of
protein, carbs, vitamins and minerals over the next 6 weeks. As well, rest is
important. Take a look at the wheel below as well as the log below the wheel. hGH release builds muscle. Eat, rest
and train hard.

Remember the following:

Exercise stimulates hGH (human growth hormone) release in the body

.
So do high temperatures. It is recommended that you train in a warm
environment – above 74 to 76 degrees.

Avoid going to bed with a bellyful of carbohydrates. High blood glucose
will inhibit hGH release exactly when you need it the most.

Good luck. RON

Lean Muscle Mass – Number of weeks that it will take to add the
following amounts of muscle:

Body Weight

5 lbs

10 lbs

15 lbs

20 lbs

25 lb

100

120

140

160

180

200

10

9

9

8

8

7

20

19

18

16

16

15

30

28

27

24

24

22

40

38

36

32

32

30

50

47

45

40

40

37

Maximum Heart Rate (MHR) 220 -
your age.

Age

Max. HR

65%

85%

15

205

133

174

16

204

133

173

17

203

132

173

18

202

131

172

19

201

130

171

20

200

129

170

This is a
Daily Training Log. The objective of this program is to train several
times per day to maximize muscle growth. Please understand that this
chart is based on large resource base and may be contradictory to what
you know. Please forward me (by email) any resource information that
contradicts this writing. Many thanks RON

Time

Activity

Notes 1

Comments

2:30 am

Protein Drink (meal 1 - sort
of)

Get up, drink and go back to
bed.

Low glycemic (low in glycemic
index as below)

7:00 am

Get up

Check resting heart rate

Write down in this log above
each days workout.

7:10 am

Stretch, warm-up

Cardio workout 45 minutes

65% of Maximum heart rate per
age. as in chart below.

7:55 am

Protein shake

minimum of 30 grams
of protein and vitamins, minerals as well as L-Glutamine

Body of your program. Take your
weakest muscle groups and train them first or as in day 1 below (chest
only). Remember to drink lots of water.

11:00 am

Finished

Take protein shake

Minimum of 30 grams of protein.
Take while stretching and do not guzzle and bloat yourself.

11:05 am

Stretch/cool down

Again, tight muscle
groups as well as the muscles that you just worked.

11:30 am

Meal 2

As above (lighten
up on the protein requirement by half due to the shake that you just
took earlier.

Noon

Relax, nap

light activities

12:45 pm

up and get moving

Pre training
activity, warm-up get to gym, cobwebs out of your head, etc.

12:50 pm

Creatine

5 grams maximum

1:15 pm

Next workout

Weight training

Second phase of your program;
remainder of exercises or second half or as in day one below (back
only).

2:00 pm

Protein shake

minimum of 20 grams of protein

light shake not a heavy one.
Two cans of boost etc. as well as your minerals, vitamins, and
Glucosamine / Condroitin (joint supplements) and glutamine.

2:05 pm

Stretch

You know what to do.

3:00 pm

Carb meal 3

As above or
substitute and again, cut protein in meal in half.

3:30 pm

relax / crash

4:15 pm

get going

to gym etc.

4:30 pm

Next workout

Weights

Abs and core as in day one and
flexibility.

5:30 pm

Protein shake

minimum of 20 grams of protein

5:35 pm

Stretch/cool-down

If you haven't done this yet.

6:00 pm

Meal 4

Low glycemic meal as per above

See chart on glycemic index.

7:00 pm

L-Glutamine

20 minutes before weight
session

7:30 pm

Training session 4

Boxing, shooting,
stick-handling

Work hard!! 45 minutes

8:15 pm

Protein shake

minimum 20 grams

8:20 pm

Stretch and relax

Take your vitamins.
minerals, etc before meal 5

8:30 pm

Meal 5

Carbs and meal 5 as above

9: 30 pm

Stretch

All those tight
muscles and relax

10:00 pm

Lights out

Get ready for
tomorrow.

The glycemic index is an important tool. One can determine what kind of fuel
one is getting from specific foods. Remember, not all carbs have the same effect
on your blood sugar. For example, apples and oranges are converted to blood
sugar at relatively slow rates (great for evening protein shakes). Most fruits
and beans are extremely slow to convert, that makes these foods perfect food
sources before games and workouts. Whole wheat, oats, and brown rice are also
good athletic choices for energy from the carbohydrate category.

High glycemic foods cause rapid rise and fall in your blood-sugar levels. Eat
them on off days and AVOID them before your training sessions. Your pre-workout
meal should be comprised of foods valued at either 50 or lower.

Foods

Score out of 100

Foods

Score out of 100

Sugars:

Glucose

Honey

Fructose

100

87

20

Vegetables:

Parsnips

Carrots

White potatoes

Mashed potatoes

Broad Beans

Soy Beans

98

90

70

80

75

15

Vegetables:

Kidney Beans

Lentils

Sweet Potatoes

Yams

30

25

48

45

Fruits:

Bananas

Raisins

Equatorial
fruits

Dried Fruits

56

68

60-70

60-70

Fruits:

Apples

Oranges

Northern Fruits

36

40

30-40

Grains and
Pastas:

White Flour
Spaghetti

Cornflakes

White Flour
Pancakes

White Rice

White Break

56

85

66

70

76

Grains and
Pastas:

Whole Wheat
Spaghetti

Oats

Brown Rice

Whole Wheat
Bread

Buckwheat
pancakes

40

48

60

64

45

Meats:

All milk,
cheese, yogurt and meats all have glycemic indexes in the:

30-40

Chose protein
sources low in fat content.

Total Carbs

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

2000

4 egg whites

1 egg yolk

1 cup oat meal

1 banana

4 oz tuna in water

1 cup rice

3 cups cauliflower

4 oz turkey meat

1 med. Potatoe

1 cup corn

4 oz snapper

1 cup pasta

1 cucumber

4 oz chicken

1 medium yam

1 cup asparagus

6 egg whites

1 egg yolk

2 med potatoes

3000

8 egg whites

2 egg yolks

2 cups cream of wheat

5 oz tuna in water

2 cups rice

4 stalks celery

8 oz lean ground beef

2 cups lentils

7 oz chicken

2 large potatoes

1 cup carrots

7 oz cod

2 cups corn

1 cup peas

8 egg whites

2 egg yolks

2 medium yams

Protein shakes can substitute meals either in the morning (meal 1),
afternoon (meal 3, 4) or in the evening (meal 6). Two maximum. See log
above.

This program can be broken down as per daily log shown above.
Manage your workout so that you can get 2 or 3 one hour workouts (not including
cardio in the am) in one day.

Example:

Work out split on a two per day weight
training session

Day 1 - 85

Cardio 1 a.m. (heavy)

Legs and Forearms a.m. 2

Shoulders / Calves in p.m. 3

Foot Speed pm 4

Day 2 - 86

Sprinting
Heavy

Chest a.m. 2

Back / abs in p.m. 3

Boxing pm 4

Day 3 - 87

Cardio 1 a.m. (light)

Biceps/Abs a.m.2

Triceps and Calves in p.m. 3

Shooting/stick-handling 4

Day 4 - 88

Sprinting Moderate

Shoulders a.m. 2

Legs in p.m. 3

Boxing 4

Day 5 - 89

Cardio 1 a.m. (mod)

Biceps/Abs a.m. 2

Triceps and Calves in p.m. 3

OFF Have fun!!

Day 6 - 90

Sprinting (Heavy)

Chest/Calves a.m.2 a.m. 2

Back and Abs in p.m. 3

Shooting/stick-handling 4

Day 7 -
91

Off

Day
85

Legs,
Shoulders, Calve and Forearms DAY 1

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Morning Workout

Bike, Jog

45 minutes cardio

Perform at 65-70% of MHR

Stretch

Post workout

15 minutes

Diet

As per wheel

Cardio
Early pm Workout

Spinning Bike

A

Perform 10 minute warm-up

Legs

Hack squats

B

65%

10-12

6

2 min

Warm-up to desired weight. This
is a drop and catch exercise. Drop into position (thigh just above
parallel) and hold for a total of 10 secs, press and lower completely 8 times explosively. This is represents one rep. Perform
8 After completing one set jump as high as you can with both legs 8 times.

Step - ups

B

65%

10-12

6

2 min

Using bar or DBs, explode
upwards and land on alternate leg, immediately explode into extension
changing feet when landing on the top of the board. When finished jump as
high as you can for 8 reps. This counts as one 'full-rep" (10-15
step-ups then 8 full jumps after equals one set).

Bike Sprints

B

*

*

20

10 sec

20 sec

Done this before.

Bike

A

*

*

10

30
sec

*

Peddle bike
with one leg only for 30 seconds left foot, pedal 30 seconds right foot,
switch back and forth each time counting as one set. Moderate tension.

Hamstrings

Core Leg Curl

A

BW

12-15

6

1 min

Use one leg on core ball (we did
this one previously)

Good Mornings

A

65%

12-15

6

45 sec.

Use bar or DBs. Keep legs and
lower back straight. Bend forward at the hips and pushing the butt back.
Keep bar close to body as you lower and stretch.

Perform first set of
10 reps at a moderate pace "feeling the exercise". Wait 30 sec
and repeat increasing tempo. Perform 3rd set again increasing tempo. Wait
30 secs and then start exercise. 10/20/10/20...etc. till finished. AMAP
(as many as possible) 10 sec work/ 20 sec. rest. WORK HARD!!!!! Perform
front laterals standing on one leg. Keep abs tight. Side
laterals use both legs on the floor. T-Bar position with elbow rotated out
and upwards to increase load demand on the back of the shoulders. Wait
3-5 minutes after each exercise before moving on.

Cable Side Lateral

E

70%

AMAP

12

10 sec

20 sec

Reverse Pulls
(T-Bar)

E

70%

AMAP

12

10 sec

20 sec.

Calves

DB Calve Raise

B

75%

AMAP

16

10 sec

30 sec

2 stage. Extension to mid point
then drive to full extension and hold. Lower in control. Use calve raise
board.

Warmup with a couple of sprints
first. Start counting ten sec when you have reached maximum speed. Slow
down to very slow jog or medium pace walk. Start counting to 20 when you
have slowed down to desired speed. 20 sets

Day
86

Chest, Back and
Abs DAY 2

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Cardio
Early AM

RUN
HILLS

30
minutes

Warmup first and then
sprint 10 secs up hill (on toes of course since the hill will be steep.
Walk back down for 30 sec. (return to starting point) then repeat.
You should get 20 sets. Wear your ankle and wrist weights please. If no
hill then use stair climber as follows: 1 min at 80, 30 sec 90, 20 sec
100, 10 sec 110, 20 sec 80, 10 sec 120 and 20 sec at 80 and so on. Repeat
for 120/80 for 20 minutes.

Some Gyms do not have
an adjustable cable rack. Mine does. If yours does not then use low cable
position and perform as incline crossover with arm in low position
finishing at eye level across mid line of body, Keep arm straight.Perform these exercises standing on one leg and
using only one arm at a time. Alternate L arm/right leg - R arm/left leg,
L arm/left leg - R arm/right leg then 2 min break and repeat. This is (1)
set. No rest between first 4 sets.

Cable Crossovers

B

65%

20

8

*

45
sec

Close grip
pushups

E

BW

AMAP

16

10
sec

20 sec

Elbows against sides, hands under
shoulders. Wait 5 minutes after exercise to rest
before moving on.

Back

Narrow
Chins

E

75%

AMAP

16

10 sec

20 sec

Remember warm-up
sequence. In all chin exercises, lower to almost full extension and raise
body weight so that arms are pulled to below parallel position. PERFORM AS
MANY REPS AS POSSIBLE IN TIME ALLOTTED even if you can only do 1 or 2. Rest
5 minutes between exercises.

Wide Front Chins

E

75%

AMAP

16

10 sec

20 sec

Pull body weight
up to chin level. Rest 5 minutes between exercises.

Single arm pull
down

B

70%

12-15

6

*

30 sec

Using cable
crossover rack, perform using high cable position. Standing on one leg
pull down using cable crossover handle. Use only one arm at a time.
Stretch at top and pull down to side. At end of stretch palm should
be facing inward. Perform the same as in cable crossovers (set
method). L/R/L/R rest.

Abs

Hanging Leg
Raise

B

70%

12-15

6

*

30 sec

Perform using
arm slings or leg raise stand.

Russian Twists

A

*

20

6

*

20 sec

Knees bent,
partner standing on toes for support. Three position Left side (45 degree
up and away from body), Mid (over head) and Right Side (45 degrees up and
away from body). Use abs to through ball or obliques (sides)

Standing
Side Throw

B

*

20

4

*

30 sec

Standing with
feet shoulder width apart holding on to 10-15 lb medicine ball, start with
ball to side and toss to partner, catch on return and rotate to opposite
side and throw back. Alternate side to side (counts as 1 rep) then rest.

Cardio

Bike
Ride

A

*

Ride bike for 10
minutes for cool down. Stretch out well after.

Evening
Workout

Speed Bag

8 x 2
minute rounds with 20 sec rest between

Heavy Bag

10 x 1
minute rounds with 30 seconds rest between

Day
87

Biceps,
Triceps, Calves and Abs DAY 3

Muscle Group

Exercise

Group

Wt

Reps

Sets

Work

Rest

Method

Early
AM workout

Bike Ride

45
minutes

60% MHR

Stretch

Cool
down

15 minutes post run or ride

Diest as per wheel

Supplements

Cardio
Early PM workout

Spinning Bike

Warmup

10 minutes

Biceps

Bar Curls (a)

E

70%

AMAP

14

10 sec

20 sec

Warm-up to training
weight as before.

Zottman Curls

E

70%

AMAP

14

10 sec

20 sec

Cable Curls (high)

B

65%

20

6

*

20 sec

Perform high cable curls for long
biceps head on one leg as before.
LINK The rest comes after the
second arm has been completed. (work L, work R, and then 20 sec rest)

Biceps (2)

B

65%

6

6

20
sec

30
sec

Keep elbows
locked against sides with wrist in wide position. Bend arms slightly so
that the biceps muscle is loaded. Hold in this position for 20 sec then
perform 5 curls in a row, rest and repeat for 5 sets.

Triceps

Cable Press

E

70%

AMAP

14

10 sec

20 sec

Warm-up to training
weight as before.

Reverse Cable Press

E

70%

AMAP

14

10 sec

20 sec

DB Press

B

65%

20

6

*

30 sec

Perform on core ball using one leg
only. Alternate left and right rotating at top of movement. Feel stretch.

Calves

Calve DB Raise

B

70%

12-15

10

*

30 sec

Perform using DBs and on
calve raise board using only one leg at a time.

Stepper Calve

B

*

20

20

*

20 sec

Using moderate tension perform 20
each leg, rest for 20 sec (slow light pace) and then sprint for 20, etc.

Toe Raise

Standing Toe Raise

B

BW

20

10

*

20 sec

Standing with heels on calve raise
board, pull toes up as high as possible and then lower to stretch. Hold at
top for 3 sec.

Abs

Twists

B

BW

20

8

*

30
sec

Knees bent,
partner standing on toes for support. Three position Left side (45 degree
up and away from body), Mid (over head) and Right Side (45 degrees up and
away from body). Use abs to through ball or obliques (sides)

Hang Leg Raise

B

BW

10

6

*

1 min

L-M-R position counts as one rep.
We have done these before.

Cable Cross
Twists

B

12
lb

12-15

10

*

30
sec

Standing with
feet spread apart bend upper body from hips at approx. 45 degrees. Have
cable handling in high position with palm down. If using right arm rotate
rt. shoulder upwards slightly with elbow in high position on top of arm.
Pull handle down and across your body (slap shot action) rotating
shoulders as you do so. Breathe out on exertion, in when raising weight.
Alternate left and right sides.

Evening
Workout Program

Shooting

Wrist
shots

300-500 pucks. 100 high left and
right alternating 50 a side. 100 low alternating 50 a side left and right.
100 left side up and down. 100 right side up and down. 100 round the
clock. Hi left, Hi right, Low left, Low right and 5 hole.

Snap
Shots

As above. Blade speed snap (euro
style) . Draw puck and fire.

Stick handling

Width
(wide position to full range using arms and elbow position and middle
position using wrists and fingers

Find a hill that you can ride up
(steep) or at least try to...kidding. Put bike into 2nd lowest gear and
ride up hill as hard as you can for a min of 30 sec. Turn and glide back
down. Rest and put bike into 3rd and repeat working up through
4,5,6,5,4,3,2 resting between each for 30 sec. (after you reach the bottom
- will be 45 seconds at least overall). Or sprint as before with ankle and
wrist weights. If no hill or use stepper at in day 86.

Stretch

20+ minutes

post workout, relax and stretch
completely

Diet

Post workout

Nutrition Post
workout

As per wheel above (supplements,
etc)

Cardio
Early PM

Spinning Bike

Warmup

10 minutes

Shoulders

Explosive Rows

E

80%

8-10

10

45 sec

Warmup to training weight. We have done this
one before. Bar to top of knees and explode upwards, rotating wrists over
at top of movement and drop into parallel position on the catch and
explode bar over head. Hold, lower and repeat. After each set jump as high
as you can for 5 reps.

Cable Lateral Raise

E

65%

AMAP

12

10 sec

20 sec

You know the drill. Warmup first. Perform 10
seconds work left side, immediately switch to right side, 10 sec rest
and then repeat. Stand on one leg alternating base leg as you move through
sets.

Cable Reverse Lateral Raise

E

65%

AMAP

12

10 sec

20 sec

Low position on the cable rack. Bend over 45
degrees and perform as lateral raise exercise. Alternate left and right
sides. Bend knees and perform standing on one leg again switching base leg
as sets progress.

Find a set of steep stairs that have a
minimum of 12-15 steps per floor. Grabbing DBs walk stairs using complete
calve extension to get you to the next flight. Extend foot completely on
each thrust. When walking down, maintain a smooth controlled descent NOT
PLODDING.

Perform single cable press down
standing on one leg. Use format above (cable curls).

Reverse Press Down

B

75%

15-20

8

10 sec

20 sec

Stand on one leg. Alternate left
and right arms rotating at top of extension. Rest then change legs.

Medicine Ball
Toss

*

*

15

6

*

*

Chest pass with one arm only and
standing on one leg. Support ball by placing resting hand under ball while
working hand pushed ball to partner (15 to 20 foot pass). Alternate arm
and leg. Rest when partner works.

Abs

Hanging leg raise

B

BW

20

6

*

30 sec

Lower leg raise crunch. Side
crunch L, Front, and to the R side counts as one set.

Medicine ball toss

B

12 lb ball

20

6

*

30 sec

Throw ball to partner with arms
extended over head. Use abdominals as the primary mover to gain momentum
to toss ball not the triceps and lats. Stay up, have partner hand you the
ball and repeat. Roll your torso into position (roll lower back up).
Perform side throws Left for two sets, Middle position for two sets and
Right for two sets.

Some Gyms do not have
an adjustable cable rack. Mine does. If yours does not then use low cable
position and perform as incline crossover with arm in low position
finishing at eye level across mid line of body, Keep arm straight.Perform these exercises standing on one leg and
using only one arm at a time. Alternate L arm/right leg - R arm/left leg,
L arm/left leg - R arm/right leg then 2 min break and repeat. This is (1)
set. No rest between first 4 sets.

Cable Crossovers

B

65%

20

8

*

45
sec

Close grip
pushups

E

BW

AMAP

16

10
sec

20 sec

Elbows against sides, hands under
shoulders. Wait 5 minutes after exercise to rest
before moving on.

Back

Narrow
Chins

E

75%

AMAP

20

10 sec

20 sec

Remember warm-up
sequence. In all chin exercises, lower to almost full extension and raise
body weight so that arms are pulled to below parallel position. PERFORM AS
MANY REPS AS POSSIBLE IN TIME ALLOTTED even if you can only do 1 or 2. Rest
5 minutes between exercises.

Wide Front Chins

E

75%

AMAP

20

10 sec

20 sec

Pull body weight
up to chin level. Rest 5 minutes between exercises.

Single arm pull
down

B

70%

12-15

8

*

30 sec

Using cable
crossover rack, perform using high cable position. Standing on one leg
pull down using cable crossover handle. Use only one arm at a time.
Stretch at top and pull down to side. At end of stretch palm should
be facing inward. Perform the same as in cable crossovers (set
method). L/R/L/R rest.

Abs

Hanging Leg
Raise

B

70%

12-15

6

*

30 sec

Perform using
arm slings or leg raise stand.

Russian Twists

A

*

20

6

*

20 sec

Knees bent,
partner standing on toes for support. Three position Left side (45 degree
up and away from body), Mid (over head) and Right Side (45 degrees up and
away from body). Use abs to through ball or obliques (sides)

Standing
Side Throw

B

*

20

4

*

30 sec

Standing with
feet shoulder width apart holding on to 10-15 lb medicine ball, start with
ball to side and toss to partner, catch on return and rotate to opposite
side and throw back. Alternate side to side (counts as 1 rep) then rest.

Cardio

Bike
Ride

A

*

Ride bike for 10
minutes for cool down. Stretch out well after.

Evening
Workout Program

Shooting

Wrist
shots

300-500 pucks. 100 high left and
right alternating 50 a side. 100 low alternating 50 a side left and right.
100 left side up and down. 100 right side up and down. 100 round the
clock. Hi left, Hi right, Low left, Low right and 5 hole.

Snap
Shots

As above. Blade speed snap (euro
style) . Draw puck and fire.

Stick handling

Width
(wide position to full range using arms and elbow position and middle
position using wrists and fingers

Rest
day 91. Enjoy. We are back to 6 days per week. RON The workout from this point
will change as well since we all get bored doing the 'same old'. So ...... some
training aids for next week. Please get the following:

1 - A length of soft thick rope
(approx. 40 feet)

2 - A 45 lb Olympic weight plate

3 - An old weight belt (borrow an old
used on if you can) or I will come up with a substitute.

Next week will begin the tapering
down of number of sets and more into maintenance for the next 3 to 4 weeks so
prepare you for your camp. Thanks for training so hard. Been a pleasure.
The above 3 training aids will be explained more in detail next weekend. RON